Distraction

Distractions are a simple yet powerful tool during a pain flare. How we respond to pain can either amplify our brain’s danger signals or help turn them down. When we meet pain with frustration or fall into one of the five F’s (fear, frustration, focusing, fixing, or freaking out), we reinforce the pain-fear cycle.

Distractions work by interrupting this automatic fear response. By shifting our attention to something neutral or enjoyable in our environment, we send a message of safety to the brain. This not only helps reduce the perceived intensity of pain but also breaks the cycle of focusing and fear.

Here are some examples of helpful distractions.

Music

TV Show

YouTube Videos

Cooking

Gardening

Pets

Family

Call a friend

Take a bath

Go for a walk

Dancing

Movement

Meditation

JOURNAL PROMPT

What distractions can you find in your environment that might support you during a flare?